I Q, then You Q and round the circle we go

Leave a comment

Answering the Call from Birdcage to get out of my comfort zone, Bullwinkle and YHC  decided to buzz The Hive. 7 Pax arrived with KBs in tow and ready to work. Having seen a tweet from Tesh late the night before, I suspected that we would be Q-less. But, being Q-less is not the same as being clueless for the Pax of The Fort. So, after a brief discussion, YHC decided to lead the warm-up and we would work around the circle with each pax calling out an exercise. Take a lap after each set of exercises.

Warm up lap around 1/2 of the lot (it’s a large parking lot). Circle up for COP (all IC): SSH*15, Imperial Walkers * 15, Merkins * 10, Plank-O-Rama, Windmills * 10

The Thang:

Without the benefit of a weinke, this is all from my foggy memory, but a fine beatdown ensued. There were many skull crushers, curls, goblet squats and others. Typically, we’d pick 2 exercises, do 20 reps of both and take a lap. One particularly nasty section had us doing 30 KB swings, 10 merkins, 20 KB swings, 10 merkins then 10 KB swings and 10 merkins. Other notes:

  • Airborne pulled out some figure 8s that he had recently done with boys in the Rock Region. Real crowd pleaser. Nice Work
  • Fire Marshall Bill- can’t remember the exercise, but he always brings a smile and a positive attitude
  • Squeaky-he may be new to this F3 thing, but he brings a desire to get better
  • Smithers- had his 6-month F3-versary coming up and says he has is already down 2 or 3 pant sizes. Keep up the hard work brother, great to have you with us
  • Vernon- working that core and setting a great example for the kids that he leads every day
  • Bullwinkle- brings a lot of great ideas and some exercises that sound easy but leave you #smoked

Great participation and effort from the group. This was the definition of a collaborative effort. To go along with the theme for September- each of us lead the group in one way or another. It was an enjoyable morning in the gloom.

Short Sale out

 

TClap |
2

Maiden Voyage on the Poopdeck

Leave a comment

We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.

Disclaimer was fully disclaimed, then we were off.

Warm-a-Rama

  • Short jog then circle up
  • Windmills
  • MNCs
  • Imperial Walkers
  • Low Slow Squats
  • Plank, Honeymooner, Downward Dog

The Thang

Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.

10 Burpees

20 LBCs

30 SSH

30 Plank Jacks

20 Freddy Mercuries

10 Merkins

For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.

I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.

Triple Check

PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.

P1. Wall Sits

P2. Plank

P3. Run a lap around the parking lot

Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.

COT

FNG was named Cherrio – originally from England.

Prayers for families, hurricane recovery, and work.

 

I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.

 

-Homebrew

TClap |
2

Varsity – Feel the Interval

Leave a comment

Varsity: 7 HIIT and 4 Ruckers

What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!

Mosey to Gym entrance:

·         20 dips

·         10 derkins

·         20 SSHs

Mosey to front entrance:

·         20 dips

·         10 derkins

·         20 Step Ups

Mosey to Bank Lot

·         Ladder Program or 12 days of Christmas…..

o   Do# of Reps and add exercise each round with 100 yard run in-between

1.       Merkins

2.       Squats

3.       Leg Lifts

4.       Carolina Dry Docks

5.       Burpees

6.       Diamond Merkins

7.       Hello Dollys

8.       Box Jumps

9.       Plank Jacks

10.   Lunges

11.   Donkey Kicks

12.   Bomb Jacks

·         LBC’s

·         Planks Punches

·         Flutters

Mosey to COT

TClap |
3

Block Party – Leading through adversity

Leave a comment

9 At Block Party for a Cake Boss word on leadership and some hill work…..I think this is the one time the PAX wished I talked more……we took the DRP today!

Mosey to Founders Bank

COP:

·         10 Plank Series

·         10 Plank Punches

·         10 SSHs

·         10 Squats

·         10 Imperial Walkers

·         10 Merkins

·         10 LBCs

·         10 Peter Parker

·         10 Hill Billy Walkers

·         10 Mountain Climbers

Mosey to Massey Street

·         Jacobs Ladder – Run up Massey Street

o   Bottom = Squats

o   Top = bombjacks

Slight Mosey along sidewalk

·         Jacobs Ladder – Bear crawl up grass hill

o   Bottom = Dips

o   Top = Carolina Dry Docks

Mosey to Small Springs Lot

·         People’s chair on Wall

o   Each man bear crawls across parking lot & Sprints back

Mosey to path at Springs Building

·         20 dips

·         10 derkins

·         20 dips

·         10 derkins

Mosey to COT

Be at the Invergence and hear from some HIM and have some fellowship.

TClap |
3

GC RUCK – 9/19 – RUCK HEAVY

Leave a comment

Alright Pax, get ready for a ride.

It was a great day to Ruck, wait actually everyday is a great day to Ruck.  As we stood around waiting for the 5:15 call I heard Trucker say, “I know this is going to be a heavy one, I don’t see anything but I know he’s hiding them.”  Keep reading if you want to see if he’s right.

As we moved off we split into two groups, a PAX is recovering from an injury and a few went with for a casual RUCK.  6 came with me  and we were on our way.

Before we took off I told them get ready its going to be a strapless start.

Part 1.

Bear Hug your Ruck, and move to the next destination.

Wall sit with Rucks on lap.  Pass Rucks down the line, two burpees and make it down to the end of the line.  Those of you who have done a RUCK with me know I use this as a unofficial weight check.

Overhead carry to next destination.

Exercise – 10 lunges each leg, 10 man makers, 10 ruck swings, 10 bicep curls

Farmer Carry to next destination

Exercise – 8 Lunges each leg, 8 man makers, 8 ruck swings, 8 bicep curls

Table carry (arms bent at 90, on forearms) to next destination

Exercise – 4 lunges each leg, 4 man makers, 4 ruck swings, 4 bicep curls (4 due to time constraints)

Strap privileges back – Double time to next destination

Part 2

Made it to my hiding spot where we got acquainted with a 10 foot cement filled pole, a 4 foot cement filled pole, and a 250 pound tire.

We carried to the next destination as a team and made it to a spot where we did some partner work.

Partner 1 runs – Partner 2 does LBC’s (rucks overhead) then swap

Partner 1 Runs – Partner 2 does Pushups – Rucks on then swap

I saw a wall so of course we did step ups with rucks on, 10 each leg.

Manned up and picked up the heavy items and made our way back to my truck where we finished with some Mary.

The smaller group was great, I focused this Q on event preparation.  If we continue to do the same thing over and over again we are never really growing and preparing for the unexpected.  This months theme is leadership and the best part of this Q was the teamwork involved.  Most of you know I’m a fan of Rucking Heavy so for me we got pretty heavy on Part 2.  It was amazing to see everyone work together and switch shoulders, spots, and look out for one another.  We talked about the importance of finishing as a team and not becoming the grey man, and that we start strong as a team and finish strong as a team.

Such a killer group and was proud to RUCK with them!

TClap |
2

Wheezer’s VQ

Leave a comment

F3 9/16 @ WEP (Wheezer & CSPAN)

Disclaimer & no FNGS

Warm up Mosey to lower visitor parking lot on 160

15 IWalkers

10 WMills

15 LSSquats

20 MNClubs

15 MTn Climbers

10 single Ct merkins Mosey- Reverse power walk up the side hill:

Upper PLot: Partner up size doesn’t matter

Dora 100/200/300

100: monkey humpers

200: LBC

300: MNC

Mid: Toy Solider 2nd light pole, 50% Duck Walk 1/2, 75% Bear crawl 1st light pole, 100% Upper P lot: Partner up

Reverse Dora 300/200/100

300: LBC

200: Squats

100: CDD

Handoff to CSPAN

I Q’d some stuff…most ignored me…Wheezer “smoked” them…

COT/BOM

Read your newsletter

Get this Wheezer in the Q rotation…

File_000

TClap |
2

The Jock (week#2)

Leave a comment

Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

TClap |
1

a non running Q’s version of Laces Out

Leave a comment

7 #HIM showed up for my Q at #Laces out

Disclaimer and quick discussion on how I used to be a runner

Warm up one mile run

stretch for 2 minutes, discuss several of my favorite meals…and for a second week almost everyone took their shirts off…weird…

main course – 15 minutes of sprint the straightaways and recovery on the corners

main course – 10 minutes of your 5K pace

main course -10 more minutes of the first 15 minutes

stretch for the last 5 minutes

COT/BOM with Laces In

The fast guys got in 6 miles, the slow guys got 5 miles, everyone got better…

 

TClap |
1

Living the High Life

Leave a comment

5 souls arrived in the mild late-September gloom for a High Life-led Q at Laces In.

25 x SSH, 10 x merkins, 20 x squats, 10 x windmills

Line up on the parking lot line for: karaoke, side shuffles, butt kickers, run backwards (or, nur for Rock Hill familia), and run forwards.

Then all gathered around to hear about “living the high life”.  What was it?  Not Dora-lite, but Dora-heavy.  Grab a partner or two, and crank out:

100 merkins, 200 BURPEES, 300 squats….and 400 monkey humpers.  With running up the hill towards Munn Road.  Modify was needed to 150 burpees.  Don’t Q it if you can’t do it…

We survived and a standing 10 count was provided by all.  Mosey to the FMHS stadium for what Bonsai says is Pink Floyd.  2x Wall Sits, 2x Balls to the Wall.

Circle around around the bleachers for ab work (penguin, protractors, canoe/kayak, etc.).

Mosey back to COT doing Moroccan night clubs along the way.

Ball o’ man – reminder about the Invergence from CSPAN.

TClap |
2

Partner work at The Ranch

Leave a comment

6 HIM showed up to the gloom this morning to The Ranch.  It’s been awhile since I’ve been to this AO.  After a couple of wrong turns and a really questionable parking job, YHC made it with a couple of minutes to spare.

The Warmup:

Quick mosey around the parking lot and to the soccer field.

SSH x 30

50% run to the opposite goal line

WM x 10

50% run to the opposite goal line

IW x 15

75% run to the opposite goal line

Merkins x 10

75% run to the opposite goal line

Plank Jacks x 15

100% run to the opposite goal line

CDD x 10

100% run to the opposite goal line

Thang I:

Partner up (size matters).

Wheel Barrow – 10 steps and 5 derkins to the opposite goal line.  Switch as needed.

Partner Carries – 10 steps and 5 squats to the opposite goal line.  Switch as needed.

Mosey to the elementary school loop.

Thang II:

More partner work…

Set 1:

50 Box Jumps

100 Jumping Lunges

200 Squats

One partner running the loop.

Set 2:

50 Wide Arm Merkins

100 Dips

150 CDDs

One partner running the loop.

Mary:

Heels to The Heavens x 10

Corkscrews x 10

Hello Dollies x 10

Box Cutters x 10

Dying Cockroach x 10

COT:

Read your newsletter

Praises for health.

Prayers for PAX loss of a close friend, family relationships and others unspoken.

Moleskin:

This was a great group this morning and I was just trying to keep up.  I’m learning the art of leading from behind.

The field was pretty wet and I think I heard a few comments about soggy shoes…

Leadership is our duty as men.  To always be leading and always present our best selves.  The majority of our leadership opportunities are given to us at times when we’re unaware we are even leading.  Be a positive light today and everyday…

Thanks Backdraft for the opportunity.

Peace,

Seacrest

 

TClap |
3